September 1, 2008

Muscle-building Monday

Try this exercise 3 times/week, starting with 8 reps each leg building up to 12, 2-3 sets.

Combo lunges (glutes, quads):

This exercise combines a front lunge, side lunge, and back lunge. First, stand with feet together, hands on hips, left foot prepared to travel. Step forward and lunge with your left foot, keeping your right knee just above the floor and left knee in line with your left ankle. Push through your left heel and return to starting position. Take a step sideways and lunge with your left foot, keeping your left knee in line with your left ankle. Push through your left heel and return to starting position. Take a step backward with your left foot and lunge, keeping your left knee just above the floor and right knee in line with your right ankle. Push through your right heel to come up and return to starting position. Repeat and complete your reps for your left leg, and then complete the same number of reps for your right leg.

To add resistance, hold dumbbells in each hand and add a shoulder press by pressing up while you lower your body into the lunge. Lower your shoulder press to starting position while returning your feet to the lunge starting position.